Pumpkin: A superfood of the highest quality
by Dr. Mariangel Leota
Pumpkin is a versatile vegetable with high water content and low in calories, one of the vegetables that are more or sing to lose weight. It is considered a superfood because it contains large amounts of Vitamins A, vitamin B complex, potassium and carotenes that according to studies are essential for the health of our eyes.
It is very easy to cook with pumpkins, it is a very versatile vegetable that has always been adapted to all types of cuisine. Can be prepared sweet and savory recipes s very healthy, because they are low – calorie, low glycemic index and its natural sugars prevent us to add more refined sugar is harmful to our health.
It has a high content of fibers that benefit our digestive system
Consume a good portion of Pumpkins is healthy for our digestive system, especially if you suffer from gastritis, digestion problems, heartburn or duodenal ulcer.
Consuming 100g of pumpkins a day provides us with 2.4g of fiber, enough to improve intestinal transit and relieve your problems of slow and heavy digestion. It has important fibers with a lot of biological activity such as pectin, which is able to retain a small amount of water in our intestines to hydrate the mucous membrane and promote the movement of food by improving digestion.
Like the Chia and flax seeds, pumpkin contains a vegetable substance of viscous consistency caused by the degradation of pectins called mucilage, this substance is able to create a protective layer on the walls of your stomach avoiding damage to the stomach acid and being beneficial if you suffer gastritris or heartburn.
To make the most of these properties, I recommend you eat the baked pumpkin and then prepare it as a pure cold, low in salt and without any other ingredients before breakfast and after dinner before bedtime. You will see the changes in a few days.
Do you want to lose weight or do you need a superfood for your fitness diets?
This superfood can not be overlooked when it comes to your diet. Did you know that for every 100g you eat from pumpkin, it contains only 28kcal? And did you know that the pumpkin is a vegetable that has one of the lowest glycemic indexes? This means, that you could add pumpkin to all your meals, eat good portions of 150g baked or steamed and your body would not even notice that you are eating.
When you prepare a diet, you look for the superfood that allows you to eat good quantities and that can satisfy you quickly , that it has a high nutritional content of vitamins, minerals and also that it contains a small amount of carbohydrates and calories.
You should know that if you suffer from diabetes, you should know the glycemic index of all the foods you should eat. The glycemic index is the ability of the food you eat to raise the glucose in your blood. The pumpkin has the wonderful property, that you can eat large quantities and raise very little blood glucose.
Its low sodium content and its large amount of potassium makes it a superfood for hypertensives
If you do not know what is high blood pressure, you should know that it is a very complex disease and one of its main causes is the excess of Sodium in our body. High blood pressure is a silent killer. It affects approximately 1 billion people worldwide. It is estimated that in the USA, 1 in 3 people is hypertensive.
There is no worse harm to our health than consuming excessive amounts of salt. Although we do not add large amounts of common salt to our meals (salt powder or salt in grains), there are certain foods that contain hidden salt and affect both our body and the excess of common salt . One of the main properties of the pumpkin, is that for every 100g that you eat, It contains just 0.2% of the sodium you need every day, which is a very small amount and you should not worry.
Not only does its low salt content make it a superfood, but the Pumpkin is one of the vegetables with more high amounts of Potassium. For every 100g of Pumpkin we eat, this provides the 15% of Potassium our body needs daily to stay healthy.
Potassium is a very important mineral for cardiac function because it is responsible for facilitating muscle contractions of the heart. One of its main functions is to keep the body hydrated and has the opposite effect of Sodium, which dehydrates our body. By increasing potassium in our body, it restores the flow of fluids to our muscles and arteries, generating vasodilatation that will significantly lower blood pressure.
Do not suffer more vision problems
The intense orange color of pumpkins is due to the presence of beta-carotenes, a substance responsible for giving color to fruits, vegetables and in our body are transformed into Vitamin A being a powerful anti-oxidant .
Beta-carotenes act on the retina of our eyes, helping them to absorb a greater amount of light, significantly improving our vision. The pumpkin has an incredible amount of Vitamin A, by consuming 100g of pumpkin, we fulfill 17% of the daily requirement to keep our eyes healthy, which makes the pumpkin a good source of Vitamin A.
Other powerful Anti-oxidants found in Pumpkin are Lutein and Zeaxanthin, which are anti-oxidants that help prevent cataracts and macular degeneration .
Beneficial for your fertility
If you are looking to improve your fertility, we tell you that the pumpkin can help you. It is known that one of the vegetable sources with more iron is pumpkins. According to a study published by Stanford University, there is a significant improvement in fertility in women aged 18 to 49 who consumed iron from a vegetable source such as pumpkin.
After you know all the benefits of pumpkin seeds, you will never throw it away again
If you are one of those who throw away the pumpkin seeds, I tell you that you are throwing away most of all their nutrients. Pumpkin seeds accumulate large amounts of Zinc, Vitamin A, BC, E, K, magnesium, calcium, Omega 3 oils . Maybe those small seeds are just as beneficial or better than any supplement you can buy at the pharmacy.
It is an important reinforcement for your immune system
Zinc is a very important mineral for the functioning of the immune system .
It stimulates the growth of immune cells, reinforces the protective function of lymphocytes, stimulates cell division, fights fatigue and muscle weakness.
If you are undergoing chemotherapy or autoimmune diseases such as lupus, you should know that your Zinc levels are likely to be low. You must reinforce them so that your immune system works properly, and with a small portion of pumpkin seeds you can meet the daily requirement. You will not find a multivitamin and cheaper natural mineral.
Zinc deficiency is associated with chronic fatigue, flu, depression, low weight, acne and stress.
Pumpkin seeds along with nuts are the best source of Omega-3 in nature
It is the natural oil of vegetable origin recommended by Cardiologists to prevent cardiovascular diseases. Its properties prevent the accumulation of low density cholesterol that accumulate in your arteries (LDL) and regulates the function of insulin in patients with insulin resistance.
Go back to sleep peacefully
Pumpkin seeds are an important source of tryptophan , an amino acid that turns into melatonin , a sleep-regulating hormone. Accompany a light dinner before sleeping with baked or toasted pumpkin seeds . It could be especially beneficial to provide your body with the tryptophan necessary for the production of melatonin in order to promote a revitalizing and peaceful sleep .
Take care of the health of your heart
Take care of your health and avoid cardiovascular diseases by eating pumpkin seeds. These seeds contain a large amount of magnesium. The main function of magnesium is to provide the necessary energy so that the muscles of the heart can pump blood correctly. The low level of magnesium in our blood can cause very serious problems for the health of our heart.
Relieves the symptoms of Menopause
Eating pumpkin seeds is one of the non-hormonal therapies used to relieve the symptoms of menopause. During menopause, triglycerides can be up to twice as high as normal, being very harmful to the heart. Omega-3 oil acts by decreasing this triglyceride and increasing the synthesis of HDL (good cholesterol).
We are in front of one of the best superfoods in our times. There are few vegetables so cheap and with many benefits such as pumpkin, are excellent to include in our diet and adapt to any type of preparation. Its seeds can contain as many vitamins and minerals as any medical supplement purchased at the pharmacy. It’s time to take advantage of it.